Quick Facts:
Contains 3 22-28 minute workouts complete with warm-ups and cool downs.
Equipment needed: Hand weights necessary, workout mat if hard or slippery surface
My Details:
Height: 5'4" or just under
Weight: 130ish lbs
Fitness Stats: First time ever doing all 3 workouts.
Handweights: 5 lb or 1 lb each depending on intensity
Quick Review:
Calories burned: Anywhere from 130-190 extra calories burned during the workout depending on how intense I push myself
Highest heart rate: 179
Lowest heart rate: 80
Difficulty: 7/10-9/10
Recommendation:
Would recommend this program to anybody cleared by a doctor for exercise without a history of injury.
Extended Review:
Jillian stays true to her tough Biggest Loser character. She is completely dedicated to getting the video holder good results in the 30 days. Sometimes though she feels too intense. If you aren't particularly fit now- can't run, can't lift a lot- expect injury, and if you do get injured, as Jillian actually does say she expects you will by level 3, she doesn't want you to take rest days, which is kind of counter-intuitive and not something fitness experts generally recommend. If you injure yourself, I strongly suggest you rest until the injury is gone so you can fully perform. I also strongly suggest that during the workouts, you take full advantage of the warm-up and cool down. Doing so will help prevent you from acquiring an injury. Take some time to stretch the lower body before popping in the DVD, too.
When it comes to the circuit itself, Jillian uses the beautiful-sounding "3-2-1" interval system, with 3 minutes of strength, 2 cardio, and 1 abs. The cardio seems to get progressively harder, but not because you're going faster. As you go from Level 1 to Level 2 to Level 3, you'll notice that you have to engage more muscles in strength training during the cardio segments, so if you're good at cardio but really weak, expect the cardio to kill you during levels 2 and 3. If you aren't into cardio as much as strength, you will find the section pretty engaging. Ever 30 seconds, you change your cardio move, so before you get too bored of one activity, you're on to another. The strength section- what takes up half of the workout- is broken down into 4 segments, too, to keep interest and focus, which is incredibly nice. Not only does it keep you engaged, but it lets your muscles rest a little bit before you work them again, otherwise you might not be able to finish. The abs section is partially meant to be a cool-down and drop your heart rate and part meant to kick your butt and get you a six pack if you aren't overweight. The very last ab circuit is especially designed to drop your heart rate, but you will still feel like throwing up if you aren't too fit because you just experienced death for the previous 18-20 minutes.
The beauty of this program is that it offers a wide range of modification. While Anita shows you how to modify the moves only to one degree, many of the moves involve range of motion or speed, and Anita's modifications are just a decrease in that range/speed. If Anita because too easy but Natalie is still too difficult, for many of the exercises you can find your own modification. Don't kick as high, go a little slower, lower the weights, whatever. It's open to you really making it yours, but if you want results, you HAVE TO PUSH IT. Try to keep your own perceived intensity level as high as you can stand without getting hurt.
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